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LEGAL:All rights reserved. No part of this publication or any of the contentfound within the 7 Minute Ageless Body Secret Program (ebook) canbe shared, reproduced, copied, transmitted or transferred, ordistributed in any form or by any means including photocopying,recording, or any other electronic or mechanical method without priorwritten consent or permission from Dawn Sylvester.DISCLAIMER:Always consult a doctor or healthcare practitioner before starting anynew diet or exercise program. This book is not to be used as medicaladvice and is for entertainment purposes and is to be used at theowner or byers personal discretion and responsibility. The buyerassumes all responsibility in the application or use of this product. Theauthor assumes no responsibility for injuries or issues sustainedduring the application of this information or while using theinformation contained in this product.The products offered by Dawn Sylvester are not offered for the diagnosis,cure, mitigation, treatment, or prevention of any disease or disorder norhave any statements herein been evaluated by the Food and DrugAdministration (FDA). We strongly encourage our customers to discusstopics of concern with their health care professionals.

The Workouts in this Planare Meant to Challenge and Sculpt Your Bodywith Movement Patternsthat Work Each Group of Muscles,Including Your Core,in Every 7 Minute Workout SessionCongratulations! You are now an action taker and are ready toget started with the 7 Minute Ageless Body Workouts so that youcan see and feel quick results.I HIGHLY RECOMMEND TAKING A BEFORE PICTURE WITHMEASUREMENTS. (you’ll want to see your after shots forcomparison and I will too!)The scale is NOT a good judge as it only shows your overallbodyweight. It does not show how much muscle you have on yourframe or how much fat you have lost. A tight pair of jeans can tell youhow your body is changing as can a sports bra and shorts, or abathing suit.or your mirror!Please e-mail me with your before and after pictures and anyquestions or concerns at : constantenergy1@gmail.comI welcome feedback and would love to hear how you areprogressing.Your Friend and Coach,Dawn

HOW TO USE THE WORKOUTSIN 7 MINUTE AGELESS BODY SECRETSThe workouts are all only 7 minutes, and you will choose one workoutdaily depending on your fitness level. As you get into Stages 2 and 3,you will need a day of rest between sessions, or you can do Stage 1 asit is bodyweight only.Always warm up first and cool down after every exercise session.These workouts are known as AMRAP which means “Asmany reps as possible” in the time allowed. In everyexercise session, the working time is 20 seconds followedby a 20 second rest.Example: Timer is set for 20 seconds on, 20 Seconds off or “resting”.This means performing the exercise for 20 seconds, then resting for20 seconds.So if the exercise is a bodyweight squat, you might only be able to do6 at Stage 1 in 20 seconds, however, as you get stronger, you might beable to do 12 or more later on in the same amount of time. Note: As you get stronger and more fit, you will be able toperform more reps per 20 second interval than when youstarted the program. That’s what makes this 3 StageWorkout Plan one that can be done endlessly. You will keepseeing results based on either adding reps, or addingheavier dumbbells even though you are doing the sameworkout. This is how your body will be sculpted and get firm,burn fat and calories EVEN WHEN YOU ARE DONE WORKINGOUT, CREATING THE “AFTERBURN.”

* The Stage 1 Workout is done with bodyweightonly .This session can be done by those new to exercise or that have notbeen exercising for a while.*I recommend that you do these sessions 4-6 times weekly.As you get stronger and able to add dumbbells, you can move to Stage2.* Stage 1 could take anywhere from a week to three weeks dependingon your level of fitness at the starting point, and how often you doeach session.You will see results even if you are only using the Stage 1 workouts ifyou are a beginner.

* The Stage 2 Workout is done with a single set ofdumbbells. When you are strong enough to get through theexercises in Stage 1 and are ready to add weights, you will start usingthe Stage 2 workouts.I recommend starting with 5 lb. dumbbells.As you build up your strength, it is recommended that you graduallywork up to a heavier set of dumbbells in the 8-12 lb range. Howeverbe sure that you can control and manage them with perfect form. (butdon’t be afraid to use heavier weights!)KEY: Heavier dumbbells will burn more calories and build moremuscle in less time, thus raising your resting metabolic rate andsculpting your muscles while burning off the bulges faster!Your body will be challenged more, so you can either take a rest dayinbetween if you are only using the Stage 2 workout or use the Stage 1workout the day after to speed up your results between days.*I recommend that if you are using both Stage 1 and 2, that youworkout 4-5 times weekly.

*The Stage 3 Workout uses a single set ofdumbbells.This workout is more challenging and advanced,burning the largest amount of calories and creatingthe most efficient “afterburn!”* The Stage 3 workout is meant to be done when you have masteredthe workouts in Stage 1 and Stage 2, and are ready to advance to amore difficult session.** I recommend that at this point, Stage 3 session can be done byitself 3-4 X weekly, or 1-2 X weekly in addition to Stage 1 andStage 2 workouts.This will all depend on your level of fitness and how much time youneed to fully recover from the previous workout. Your body will let youknow!The workouts are meant to Engage Every Musclewhile Optimizing Blood Flow and Oxygen Levelsfor FASTER FAT BURNINGwhile creating a Stronger Bodywith Tighter and Firmer YOUTHFUL CurvesThis is how you will release the “Youth Cocktail” ofAnti-Aging Hormones responsible for Sculpting Your Bodywith Tighter, Firmer Muscles and skin .

Remember.NOTHING IS MORE IMPORTANT THAN PERFECT FORM.WE ARE COACHING OUR BODIES TO “AGE BACKWARDS” so that youcan keep your fat burning hormones on turbocharge, and an injurywill just put us on the sidelines stalling our weight loss and bodysculpting goalTips*Form and movement patterns are more important than speed,however, you want to push yourself out of your comfort zone to getresults.*Do not skip an exercise for a bodypart, if you need to, modify with anexercise that is meant for that same muscle group.*Fatigue is ok, a burn in the muscle is ok, weakness is ok, however,pain that is either sharp or shooting is NOT ok.Discontinue the exercise and move on to the next one if you feel thiskind of pain.These 7 Minute Workouts are “THE SECRET”for Maximizing Fat Burn and Sculpting Your Bodyso that you NEVER have to count another calorieEVER AGAIN!

Warm Up and Cool DownWarm up (2 minutes)10 Full body extensions5 Bodyweight Squats10 Open Chest Flyes (palms together in front, lead with elbows back toopen chest)10 Jumping Jacks10 Side then back to Center Lunges (step out with right foot to theside, hinging hips into a squat, then back to center, repeat with leftside, and back to center)10 Mock Standing Bent over RowsLay on floor on back with heels close to buns and knees bent,pushing hips up to5 Hip Bridges

Cool Down (2-3 minutes)Walk hands out on floor to Downward DogHinge hips back, pushing through heels stretching hamstrings andcalves into downward dog.Knees to floor into table position , push spine up to ceiling whiletucking tailbone under.Sit back onto heels, reaching forward with forehead on matt.Reach with arms stretching shoulders, while stretching lower backSit back onto floor with heels together , spine elongated intoButterfly, hold to stretch inner thighsRoll onto Back hugging knees , with arms reached out to sides palmsdown while flattening shoulders into the ground, drop hips withcontrol to left, hold for 5 seconds then back to center, then drop toright, hold for 5 seconds.While on back, with feet close to glutes, Push up into hip bridgeand hold for 10 seconds.Roll up to squat, with feet hips width apart and with hands onknees, slowly come to a stand.Reach to sky with hands clasped, reach overhead to right countingto 3, then left holding again for 3 counts.Reach hands behind back clasping hands together, opening upchest and keeping chin tucked, breathing deeply.Take 3 deep slow breaths in through your nose filling your belly,and exhale out through your mouth.

The WorkoutsYou will be doing as many reps as possible of eachexercise in 20 seconds followed by a 20 second rest.This is know as an (AMRAP)workout.The idea is to workout intensely for a short periodof time with a short period of time betweenexercises for rest.If you are doing the workouts while NOT watchingthe videos, set a timer for 20 working seconds, witha break for 20 seconds after each exercise. Thislooks like 20 on/20 off on a timer.

Stage 1 Workout (bodyweight only)Warm Up First, thenSet timer for 20 working seconds on, 20 seconds off of rest. Youwill do As Many Reps as Possible in the following sets. (AMRAP)Full body extensionsRest for 20 secondsPrisoner SquatsRest for 20 secondsMock two armed standing rowRest for 20 secondsAlternating Backward Curtsy LungesRest for 20 secondsDown onto Floor in Plank Position:Hand or Elbow PlankRest for 20 SecondsAlternating Spiderman Plank (Pull knee towards same side elbow)While Holding Plank)Rest for 20 SecondsSuperman. (Lay face down while squeezing glutes to raise chest up offof floor while simultaneously lifting legs off of floor, with palms atarmpits facing down and elbows out at sides squeezing upper back.Rest for 20 Seconds

Roll Over onto back to:Knees to chest crunch with extended legs and controlled heel tap(tucking pelvic bone in towards belly button)Rest for 20 SecondsSide to side Oblique Rocker Crunches (outer toe reach from layingdown on back position with head lifted and chin tucked, reachinghand towards foot)Rest for 20 SecondsRoll over to Push Up PositionNegative Push UpsRest for 20 SecondsStand UpMock two armed standing rowRest 20 SecondsAlternating Prisoner Forward LungesRest for 20 SecondsDONE!!FOLLOW UP WITH COOL DOWN ROUTINEHydrate, and Replenish with a Post Workout Smoothie for Recovery!

STAGE 2 WORKOUT (bodyweight & dumbbells)Warm Up First, thenSet timer for 20 working seconds on, 20 seconds off of rest. Youwill do As Many Reps as Possible in the following sets. (AMRAP)Skater LungesRest for 20 SecondsDumbbell SquatsRest for 20 SecondsDumbbell Alternating Curtsy LungesRest for 20 SecondsDown onto Floor into Plank Position:Plank with Alternating Shoulder TapsRest for 20 SecondsAlternating Plank from hands to elbowsRest for 20 SecondsSide Plank on Left (tap left knee to right elbow and reach overhead)(can be on elbow to modify)Rest for 20 SecondsSide Plank on Right (tap right knee to left elbow and reach overhead)(can be on elbow to modify)Rest for 20 Seconds

From Standing Position:Standing Dumbbell Bent Over RowsRest for 20 SecondsDumbbell Squats to Alternating Shoulder PressesRest for 20 SecondsDumbbell Stiff Legged DeadliftsRest for 20 SecondsSet Down Dumbbells5 Push upsRest for 20 SecondsAlternating Spiderman Plank (Pull knee towards same side elbowwhile in plank)DONE!FOLLOW UP WITH COOL DOWN ROUTINEHydrate, and Replenish with a Post Workout Smoothie for Recovery!